WOD: Wednesday, December 7th, 2022
Warm-up: Group Dynamic
- Jumping Jacks – 30 Reps
- Banded Shoulder Rotations – 10 Reps per side
- Banded Lat/Samson Stretch – 1 Minute per side
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Pre-Game: 4 Rounds (12 Min Cap)
- 1 Minute Row/Bike/Run/Ski (increasing intensity)
- 5 Thrusters (ascending weights)
- :15s Hanging Knee Raise Hold
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Workout: AMRAP x 18 Minutes
- 35 Double Unders
- 7 Toes to Bar
- 7 Thrusters (105/75)
*Every 2 Minutes (INCLUDING 0:00) complete:
- 5 Burpees Over Bar
*Score is total # of rounds + reps completed in 18 minutes
*CRX: 5 Thrusters (135/95)
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Cardio Option: AMRAP x 18 Minutes
- 35 Double Unders
- 7 Toes to Bar
- 7 Atomic Sit Ups (25/15)
*Every 2 Minutes (INCLUDING 0:00) complete:
- 5 Burpees
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Core: 4 Rounds
- 15 Ab-Wheels
- :30s Side Plank (per side)
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